Page 1 of SYNDROME WORKBOOK

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By Tammy Camilleri Version 1.

IMPOSTER

SYNDROME

WORKBOOK

This workbook its, contents and the tools/activities provided below have been useful for my personal

experience and/or the personal experience of those who have helped me with this workbook,

I am not psychologist, so I do recommend if you are struggling with Imposter syndrome you should

consider working through this book with a trained professional or your mentor as they are likely to cause

strong emotions.

This workbook is a supporting document to Imposter Syndrome by Tammy Camilleri.

A virtual presentation on Imposter Syndrome.

Imposter Syndrome Workbook – By Tammy Camilleri

A vicious cycle of anxiety and short-term relief.

Feelings of anxiety of your capabilities for achieving your goals; followed by Short term relief when

you achieve the goal, but more anxiety that the result was not good enough

Low self-confidence

Fear of failure Self-doubt – AM I GOOD ENOUGH! Fear of lack of achievement – will it be good

enough, will I let people down Fear of Success – if I succeed will I be good enough to continue

A strong need to be the best

Perfectionist in all things, setting unrealistic outcomes Setting yourself up to fail and not achieve by

creating unrealistic goals, example passing an exam with the pass mark of 70% but being

disappointed that you did not achieve 100%

Unwillingness to internalize positive feedback

Unable to take on board constructive criticism to improve, instead viewing it as a negative outcome

confirming your thoughts of inadequacy

Self-sabotage

Experience a constant internal struggle between achieving success and avoiding being "found out."

This struggle prevents many from reaching their potential.

WHAT DOES

IMPOSTER

SYNDROME

LOOK LIKE?


People who aim for perfection often experience high levels of anxiety, doubt, and worry, especially when they fail to achieve their extreme goals. Perfectionists are usually dissatisfied with their work. They tend to focus on areas where they could have done better rather than celebrate the things they did well.

FIVE TYPES OF IMPOSTERIST

THE EXPERT

An "impostor" may be a perfectionist or an expert. The expert will not feel satisfied when finishing a task until they feel that they know everything about the subject. Experts continuously hunt for new information, which prevents them from completing tasks and projects. Those who avoid applying for a job because they do not meet every requirement may fall into the category of the expert.

THE PERFECTIONIST

THE NATURAL GENIUS

Natural geniuses are typically able to master a new skill quickly and easily, and they often feel ashamed and weak when they cannot. People who fall into this category fail to recognize that nearly everyone needs to build upon their skills throughout life to succeed


Do you tend to chalk your accomplishments up to being a "fluke," “no big deal” or the fact that people just "like" you?

Do you hate making a mistake, being less than fully prepared or not doing things perfectly?

Do you worry that others will find out that you're not as capable as they think you are?

When you DO succeed, do you think, "Phew, I fooled 'em this time but I may not be so lucky next

time.”?

Do you attribute your success to luck or timing, rather than your own skills and talents.

Use the Clance IP Scale on the next pages to determine if you have characteristics of Imposter Syndrome.

Natural geniuses are typically able to master a new skill quickly and easily, and they often feel ashamed and weak when they cannot. People who fall into this category fail to recognize that nearly everyone needs to build upon their skills throughout life to succeed.

THE SOLOIST

The soloist may also be known as the rugged individualist. They prefer to work alone and tend to believe that asking for help will reveal their incompetence. A soloist will typically turn down help so that they can prove their worth as an individual.

THE SUPERHERO

Superheroes often excel in all areas, mainly because they push themselves so hard. Many workaholics can be classed as superheroes. This overload of work will eventually result in burnout, which can affect physical health, mental well-being, and relationships with others.

Are you an Imposterist?


OVERCOMING IMPOSTER SYNDROME There are many tools and techniques which can be used to overcome imposter syndrome – tools which

can be used together or individually.

Many of the tools focus on reframing the negative thoughts and feelings and ask you to challenge the

evidence which is present for the negative thoughts and feelings.

The tools/activities provided below have been useful for my personal experience and/or the personal

experience of those who have helped me with this workbook,

I am not psychologist, so I do recommend if you are struggling with Imposter syndrome you should

consider doing these activities with a trained professional or your mentor as they are likely to cause

strong emotions.

Activity 1. Though Record

• Choose a specific time that you have experienced Impostor Syndrome - pick a low-stress and

low-emotion example for this exercise.

• Use your chosen experience and complete each of the columns in your though record.

• A though Record example has been provided to help you understand it’s use.

You can use this activity, anytime you are experience feelings of imposter syndrome. Whether you

write it down or simply run it through your thoughts.

Activity 2. Accepting Failure

• Choose a specific time where you truly believe that you ‘failed’ at something, work or

otherwise.

• Write it down, then underneath write My First Attempt In Learning (FAIL). If yo have your

mentor on hand, share this story with them,

• Now write three positive things that you learnt or that came as a resulted from this perceived

failure. (it’s ok if you only have one, and if you have more than write them all) and if your

mentor is working with you ask them to write 3 positive things that they noticed from the

situation.

• Now, ask your self whether you think you failed.

Final Take home messages to practice in your everyday life.


At work. Despair and

useless, anxious

I am never going

to be a good

mechanic

My LAME can do

it, so is should be

able to.

My LAME will tell

the company I am

no good if I ask for

help.

I should give up,

I’m useless.

Every day I learn

and gain a new

skill.

My LAME has 20

years more

experience than

me.

My LAME is always

supportive and

encouraging

I am not

useless, I am

just having

difficulty, but

that’s ok

because I am

still learning.

My LAME was

an apprentice

once, and

probably

struggled with

tasks too, so

it’s ok to ask

for help.

Nothing.

Hopeful, calm,

content.

EXAMPLE OF USING A THOUGHT RECORD.

Activity 1: THOUGHT RECORD

Activity 2: Accepting Failure Thing I Failed at:

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

Write the phrase: Big and Bold

The three positive things I learnt or that happened as a result of it:

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

The three positive things from your mentor.

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

_________________________________________________________________

Do you still think that you failed? ______________________________________

Take credit where it is due

This can feel uncomfortable or unnatural to many of us – try starting by simply saying ‘thank you’

when someone pays you a compliment or gives you credit.

Stop minimizing your abilities

Using words such as “just” when we refer to our self or our skills and abilities, can not only give us a

negative self-concept, but they can make others see us negatively too.

Try swapping the word “just” with “AM”

Instead of saying - I am JUST a female pilot….. Start saying - I AM a female pilot.

When sharing knowledge, try changing your statements from, “I don’t know much about this,

but….” to “this is what I know about this topic”.

Ask for help and don’t be afraid to be vulnerable

Remember, help doesn’t always need to come from a work colleague, it could come from an

external person such as a friend, mentor or professional counsellor or psychologist.

Give yourself compliments and credit

Remember to tell yourself when you believe have done well, when you believe you deserve credit.

Maybe even tell others about these things you have done well, achieved or learnt.

BE KIND TO YOURSELF!

Things to

practice going

forward.


Resources Link’s correct at the time this document was created.

The Impostor Phenomenon Overcoming the Fear that Haunts Your Success, Dr. Pauline Rose Clance

Secret Thoughts of Successful Women Why Capable People Suffer from the Impostor Syndrome and How

to Thrive in Spite of It, Valerie Young

The Confidence Code The Science & Art of Self-Assurance – What Women Should Know, Katty Kay &

Claire Shipman

The Empress Has No Clothes Conquering Self-Doubt to Embrace Success, Joyce M. Roche

Denise Paolucci: “Overcoming Impostor Sydrome” (linux.conf.au 2013)

Julie Pagano: “It's Dangerous to Go Alone” (PyCon 2014)

Mood Gym: https://moodgym.anu.edu.au/welcome

Slides, handout, guide for this workshop: http://adainitiative.org/continue-our-work/impostor-

syndrome-training/

Connect EMAIL: [email protected]

MOBILE : 0409 868 380

LINKELDIN: https://www.linkedin.com/mynetwork/


mailto:[email protected]

https://www.linkedin.com/mynetwork/

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